The amount of sodium you eat is a major risk factor in the development of cardiovascular diseases like heart attack and stroke. Despite the constant warnings, the CDC says 90 percent of Americans consume too much sodium in their diet. Our Melissa Kakareka tells us what you can do to help reduce the amount of sodium you eat.

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BROOME COUNTY, N.Y. -- The average American consumes about 3,300 milligrams of sodium a day, a figure that exceeds the recommended limit for most people.

"The U.S. dietary guidelines that just recently came out suggest that individuals consume 2,300 milligrams or less of sodium. There are specific populations, such as adults over the age of 51, those with diabetes, hypertension, chronic kidney disease and African Americans that should reduce to their consumption to 1,500 milligrams or less a day," said Mary McFadden, Broome County Health Department Public Health Educator.

According to the CDC, most of the sodium people eat comes from foods normally found in grocery stores and restaurants. And more than half the sodium people eat comes from only ten types of foods.

"Bread and rolls were number one on the list. Also contributing are lunch meats, like ham and turkey, pasta dishes, meat dishes such as meatloaf, cheeseburgers, pizza,
soups and some snacks like popcorn pretzels and potato chips," McFadden said.

But with so much sodium coming from everyday items, what can Americans really do to control the amount in their diet?

Julie Douglass teaches a "Halt the Salt" seminar in Broome County and says eating more whole grains and vegetables is the key.

"The biggest message I'm sending is the fresher, the better. The more natural the state, the better, because that’s how you are going to lower the sodium," Douglass said.

Officials also recommend reading the nutrition facts label to find the lowest sodium options. They say you should also ask restaurants about stocking lower sodium options and cook more foods for yourself when you can.

"Back to the basics. Cook for yourself. Cook foods with the least prepared ingredients you can and that’s the best thing you can do."

Even though it may seem like a challenge, the CDC says it’s one that is worth it. Their report states that Americans could save up to $20 billion a year in medical costs by reducing their daily sodium intake by 1,200 milligrams. It would also save the lives of up to 28,000 people affected by heart disease and other cardiovascular diseases every year.